Post routines, rate others. As usual
A
Squats
BB Hip Thrusts
Bench
Incline DB
Tri Extensions
B
Pull Ups
Rows
Reverse BB Flys
BB Curls
Hyperextensions
A'
Squat
Bench
Incline DB
Tri Extensions
Deadlift
B'
Cleans
Chin Ups
Rows
Reverse DB Flys
BB Curls
AxBxA'xB'x
Also not sure where to include Abs
*Reverse DB Flys
Pls no meme
I need a routine that builds endurance and strength. Any suggestions?
AxBx with cardio on rest days
A
bench/shoulder press 3x5- alternating
squat 3x5
weight pull up/t-bar rows 3x5 alternating
dips/delt raises 3x8/3x10 alternating
db side bends 4x15
leg raises 4x15 @+30pounds atm
curl 3x12 every other workout
B
Same as A except if i did bench on A i would do shoulder press on B etc. Also replace squats with deadlifts. Sometimes i superset a couple sets of shrugs after my leg raises.
Starting this on monday. Getting bored with current routine
Just started back up for the first time in about 5 years and forgot what I did back in the day.
I am starting with
A
Bench 4X7
Dumbell row 4X 7
Military dumbbell press 3x7
B
Squat 4x12
Deadlift 3x12
Weighted pull ups
Cardio
Doing both A and B twice a week.
Someone let me know if I should modify or add more to it.
Monday: deadlift, pullup, trap shrugs, lats pulldown, close grip pulldown, biceps curls
Tuesday: incline press, OHP, farmer walks, tricep cable pushdown, dips
Wednesday; squats, shin dumbbell curl, stiff legged dumbbell deadlift for hamstrings, facepulls, front raises, steering wheels, lateral raises
Thursday: pullups/chinups mixup, t-rows, seated shoulder rows, close grip pulldown, biceps curls, hammer curls
Friday;OHP, incline press, side bends, leg raises, crunches, triceps cable pushdown, triceps seated pushdown, calf raises
rate pls
looks pretty good man. I would get pretty bored with lower body two times a week, but go for it. looks solid for strength and aesthetics.
day 2 is brutal
What does it mean if my arms are getting too tired to do my last exercise on upper body day very well without severely lowering the weight?
...
forgot to say i rotate deadlifts with 5x5 bb rows and chinups for pullups
you're going too heavy. your body will get used to it though. just keep doing your program, gains will follow.
exercises are all on point, but you can easily do 3x5 deadlifts, and I would suggest that you do your overhead press 3x5 instead of 3x8-12.
ohp is a good compound exercise, ideal to develop upper body strength, and you will still get shoulder gains.
>exercises are all on point, but you can easily do 3x5 deadlifts, and I would suggest that you do your overhead press 3x5 instead of 3x8-12.
ohp is a good compound exercise, ideal to develop upper body strength, and you will still get shoulder gains.
meant for
I'm new at fitness and a buddy recommended this so I'm trying it out, been doing it for two weeks now.
>Me:
1.70m
58Kg
about 20%BF
>Monday:
Push ups, dive bombers, DB bench press, chest flys, military press, lateral flys and front raises.
>Tuesday:
Squats (progressing to get to single leg shrimps) lunges with kicks, calf raises, duck squats.
>Wednesday:
Reverse crunches, jackknives, plank extensions, side planks, bike crunches (my fav) hip flexions.
>Thursday:
DB rows, bicep curl (with twist, turning into shoulder press) hammer curls, skull crushers.
Friday and Sat, repeat one of the above each day. Also, daily crunches for about 20min and couch to 5k for cardio since my knees aren't used to running yet. Still figuring out weights since I don't have a gym nearby and I bought some dumbbells and a bar with disc weights. Figuring out meal preppin for healthy dietary regime. Whatcha thing Veeky Forums?
Rate My Routine Ples
Monday:
Squats 4x12-15
Leg Press 3x12
Seated Leg Curl 3x12
Lying Leg Curl 3x12
Standing Calf Raise 3x12
Weighted Lunges 3x10 Meters
Tuesday:
Front Lat Pulldown: 3x12
Back Lat Pulldown 3x12
Cable Row 3x12
Weighted Back Raise 4x15
Butterflys 3x12
Flat Barbell Bench 4x12-15
Incline Dumbbel Press 3x12
Wednesday:
Dips 3x12-15
Overhead Press 4x12-15
Cable Lateral Raises 3x12
Dumbbel Biceps Curl 3x12
Superset:
Skullcrushers 3x12
Standing Barbell Biceps Curl 3x12
Superset:
Cable Bent Over Triceps Extension 3x12
Behind Back Cable Curl (Its not a meme exercise I swear try it yourself): 3x12
Friday:
Tuesday:
Overhead Press: 4x12-15
Front Lat Pulldown: 3x12
Back Lat Pulldown 3x12
Cable Row 3x12
Weighted Back Raise 4x15
Butterflys 3x12
Flat Barbell Bench 4x12-15
Incline Dumbbel Press 3x12
Friday is Basically the Day where I work on a Body Part where I Feel like I am lacking (Currently Chest and a bit of Shoulders). Theoretically I could switch a random day in there because of the rest day (Thursday) in between.
thank you. This is my first routine set by someone else. Ive always made my own. This is forcing me to do some stuff i dont care for but need to do
The main lifts are with n-suns rep scheme
Monday (Bench/OHP)
3x10 BB Row
3x10 Chinups
3x10 Face Pulls
3x10 Curls SS 3x10 Pushdowns
Tuesday (Squat/Deficit DL)
3x10 RDL
3x10 Leg Curl
3x10 Leg Extension
3x15 Leg Raise
Wednesday (OHP/Incline Bench)
3x10 DB Incline Press
3x10 Pullups
3x10 Face Pulls
3x10 Lateral Raises
Thursday (Deadlift/Front Squat)
3x10 BB Row
3x10 Seated Row
3x10 Lat Pulldown
3x10 Back Extension
3x15 Leg Raise
Friday (Bench/CGBP)
3x10 Chinups
3x10 Face Pulls
3x10 Curls SS 3x10 Pushdowns
3x10 Hammer Curls
Saturday (HB Pause Squat/Deficit DL)
3x10 BB Row
3x10 Leg Curl
3x10 Leg Extension
3x10 Power Shrugs
looks pretty well balanced
good as well, I'd personally go for 6 exercises on 4 days but thats just my personal opinion
Its shit, but it will get you started until you figure out what to do next.
1. 5x5 Bench + Triceps
2. 5x5 Deadlift + Lats
3. 5x5 Squats + Biceps + Shoulders
4. Rest
5. Repeat
Bench-285
Squat-315
DL-375
6'2 200
other than that i just count my macros ant try to hit 40% protein 30%fat 30%carbs
A:
Squats
Bench
Barbell Row
Dips
Planks
B:
Squat
OHP
Deadlift
Barbell Curl
Cable Crunches
What's a good routine to run while cutting or for general weight loss?
The one where you eat less
...
alphadestiny novice program run it with the lower volume option
look good but its shit for novices
>implying i am a novice
>implying this program was intended to be run by novices
(i wrote it btw)
replace the romanian deadlifts on day 1 with normal deadlifts and 6 sets of 3
Anyone might jave a 4 days routines for mass?
I want to try this one but some people told me it's not a good routine for a beginner. Not really a beginner tough, I just stopped lifting for a year.
PPxLUxx
PUSH
- Bench Press 5x5
- Seated DB Shoulder Press 4x8-12
- Skullcrusher 4x8-12
- DB Flyes 3x10-20
- Lateral Raises 3x10-20
- Cable Triceps Extensions 3x10-20
PULL
- Pull-ups 5x5-10
- Deadlift 4x8-12
- Barbell Rows 4x8-12
- Lat Pulldown 3x10-20
- Cable Rows 3x10-20
- Barbell Curls 3x10-20
- Back Extensions 3x25
LEGS
- Squat 5x5
- Leg Press 4x8-12
- Leg Extensions 3x10-20
- Leg Curls 3x10-20
- Calf Press 3x30 (10 reps for each angles)
UPPER Body (incomplete)
- Bench Press 5x5
- Pull-ups 5x5-10
- Incline Bench Press 4x8-12
- Barbell Rows 4x8-12